Stage 3
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I'm officially halfway through stage 3 and the part I look forward to the most is interval training. I'm not feeling stage 3. Other women said they feel bored, yeah me too, but it also feels... I don't know, I'm increasing my weights and pushing myself but I don't feel challenged like I did in stage 1 or 2 and the moves in stage 3 are kinda awkward to do in the gym. And the rest time seems super long. ***sigh*** Rant finished.0
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I'm officially halfway through stage 3 and the part I look forward to the most is interval training. I'm not feeling stage 3. Other women said they feel bored, yeah me too, but it also feels... I don't know, I'm increasing my weights and pushing myself but I don't feel challenged like I did in stage 1 or 2 and the moves in stage 3 are kinda awkward to do in the gym. And the rest time seems super long. ***sigh*** Rant finished.
I understand how you feel but in someways I like this stage better than 2. I know it is bad but I don't take the whole break because I don't feel like I am getting a good workout, I find the shorter rests get my heart rate up and I work up a sweat. I do like the stiff one legged deadlift - I am really feeling it today. I have to do the last B exercise tomorrow and then I'm off to Stage 4! Woohoo!0 -
I am DONE with Stage 3. Hooray! Here's my progressions for the two workouts:
Workout A
* One-Armed Dumbbell Snatch - 25lb
>28.75lb (+3.75lb)
* Dumbbell Singe Leg Romanian Deadlift - 60lbs
>90lb (+30lb) - used barbell for these because my grip strength gave out with dumbbells
* Barbell Bent Over Row - 65lb
>75lb (+10lb)
* Dumbbell Single Arm Overhead Squat - 5 & 10lb
> 10 & 20lb (dang this is the most awkward move ever)
* Dumbbell Incline Bench Press - 20lb dumbbells each hand
> 25lb dumbbells each hand (+5lbs)
* Plank - 90 seconds 3pt plank from bench - did these the entire stage
* Reverse Wood Chop - 45lb ---->60lb (+15lb)
Body Weight Matrix -
first round (worst time) - 3:01
best time - 2:08
average time - 2:22
Workout B
* Barbell Romanian Deadlift / Bent Over Row - 65lb ---->85lb (+20lb)
* Partial Single Leg Squat - 20lb dumbbells each hand
>27.5lb dumbbells each hand
* Wide Grip Lat Pulldown - 75lb
>80lb (+5lb)
* Back Extension - body weight
> 15lb medicine ball (+15lb)
* YTWL - 3lb
>6.25lb (+3.25lb)
* Swiss Ball Crunch - 12lb ball overhead
> 15lb ball overhead (+3lb)
* Hip Flexion - did prone jackknife for all workouts
* Lateral Flexion - did lateral flexion 3 for all workouts
* Prone Cobra - held for 90 seconds all workouts0 -
Hi all! I started Stage 3 today. It was quite a workout, but I felt like I was doing the exercises awkwardly. So my questions:
DB Single-Leg Romanian Deadlift -- um... is this just bending forward and lifting your leg up (reminiscent of Stage 2 where you do this, but then row with the DBs?). I felt like I all I was doing was balancing and not "lifting."
Jump Lunges - I can't do them!! I seriously could not get a rhythm and it hurt my knees, so I did them very awkwardly. It took me 3 1/2 minutes for BWM. book says to rest for twice as long...but I did not for this exercise. For everything else, I TRIED to rest for at least 90 seconds. It was tough though.
I will say, I was sweating profusely and it took me 75 minutes. I also started off with heavy weights (at least for me). I haven't even looked at the B workout. I better start studying...0 -
Completed Stage 3 Work out A 2 out of four It took 79min I completed it all and burnt 423 cal I was sweaty and shaky by the time I was done. I think one of the men in the gym was afraid they'd have to call the ambulance LOL but I did it!!!!0
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So I finished 3A today and here are my results.
Squat thingy where you throw up the weight (don't have my book and can't remember the name of it!): 10 pd --> 25 pds
Straight one legged deadlift: 5 pd (per hand) ---> 25 pd (per hand)
Bent over row: 40 pd ---> 80 pd
Weird squat holding two dumbells: 5 + 10pd ---> 7.5 + 15pd
Incline chest press: 40 pd ---> 60 pd
Plank: 90 seconds on bench ---> no change
Wood chop: 40 pd ---> 50 pd
Body Weight matrix: Didn't time myself on these but added a 12 pound ball to static squats and lunges.
Enjoyed this stage and not looking forward to going back to step ups (I loathe those!)
Happy Wednesday everyone!
I love the discriptions of the excercises because 'that's exactly' how I feld about it Expecially the Weird squat holding two dombells. It 'is' an awkward excercise and much tougher than it sounds. Great Job on the increase in weights!! I hopw I can show as good of an improvement at the end of this.0 -
Hi all! I started Stage 3 today. It was quite a workout, but I felt like I was doing the exercises awkwardly. So my questions:
DB Single-Leg Romanian Deadlift -- um... is this just bending forward and lifting your leg up (reminiscent of Stage 2 where you do this, but then row with the DBs?). I felt like I all I was doing was balancing and not "lifting."
Jump Lunges - I can't do them!! I seriously could not get a rhythm and it hurt my knees, so I did them very awkwardly. It took me 3 1/2 minutes for BWM. book says to rest for twice as long...but I did not for this exercise. For everything else, I TRIED to rest for at least 90 seconds. It was tough though.
I will say, I was sweating profusely and it took me 75 minutes. I also started off with heavy weights (at least for me). I haven't even looked at the B workout. I better start studying...
I'd have to say you are probably doing quite well!!! I felt the same way about the Single Leg Romanian Deadlift and it gets easier with better form the stronger you get... Jump Lunges I can't do them either so I step back with a little hop Yep Sweating profusely (you are right on with me; that's what happened to me) and concerned about workout B... You'll get through it like I did.. The second time around it 'will be' easier... Take one rep at a time!!! That's all you have to worry about. (need to take my own advice ;-))0 -
Finished Stage 3
One armed dumbbell snatch - 15 lb dumbbell
Dumbbell single leg Romanian dead lift - 35 lb dumbbells
Barbell bent-over row 80lbs
Dumbbells single arm overhead squat 10, 20 lb dumbbells
Dumbbell incline bench press - 20 lb dumbbells
Planking is still difficult, did it for 35 seconds once!
Reverse wood chop - 50 lbs
BWM - best time was 4 min
Barbell Romanian Deadlift - 80 lbs
Wide grip lat pull down - 90 lbs!
Back extension 70 lbs
YTWL - 10 lb dumbbells0 -
OMG I so hate the BWM. Our gym only has open floor space on the second floor and by the time I get down with BWM my legs are rubber and I have to hold on to the rail for dear life going back down! Not to mention the people running around the track stare at me like I'm a crazy kangaroo as I hop and swear lol.0
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Okay so I'm just back to b*tch and complain again. I don't know if its stage 3 or just a mental block I'm going through but I'm so ready to move on. I went to the gym on Wednesday, got dressed and then went home!! That's how much I didn't want to do the workout. I went home and did my Insanity DVD instead. Today I should be lifting as well but I've already decided I'm going to do my Insanity DVD again instead. I have one more workout of A and B to do and then I'm done with stage 3 but I seriously don't want to... yes, that's me whining like a big *kitten* kid.
I'm seriously debating if I should just move on to stage 4 and forget about the last workout. I don't want to lose my motivation/love for lifting. Or maybe I just need to suck it up and go in there and knock out these last two workouts of stage 3. :grumble:0 -
I have those days too, where I'm just not feeling it at all. I get to the gym and sit in my car for ten minutes thinking about just driving back home. But I always make myself since it's a 15 mile drive and it'd be a total waste of gas haha.
Well today was my first day of stage 3, I actually quite liked it. I was kind of scared because I was browsing this thread and it seems like a lot of people aren't crazy about it. Who knows..Probably half way through the stage I'll be bored of it too, that's what happened with stage 2. I didn't do any of the jumping moves for the BWM because my knees were already kind of bothering me. Overall it was a great workout, took about 65 minutes. I really need to get a HRM! I'm really curious how much I'm actually burning for these workouts.0 -
perfect10isha - I wasn't feeling Stage 3 either, but today I had a good B workout and I might be coming around. So I say: Do your last two workouts! You'll be glad you did. Up your weights and take full rests. I pushed myself a little today and was seriously sweating.
lhergenr - welcome to Stage 3!! Glad you liked it. I like the B workout better because it includes a deadlift AND I do not like the jump lunges in the A workout. I cannot do them. It annoys me because I can do most things, but my knees are gettin' old.
Today I made some modifications: I added a 10lb plate to my back extensions (still seemed kind of easy) and I held a 10lb medicine ball doing the single-leg squat from a bench. I also did the YTWL move correctly -- after re-reading the book, I realized you're supposed to do all reps of each, so 6 Ys, 6 Ts, etc. I think I'll be done with this stage next week. I need to double check...0 -
Thanks kmsairam for the encouragement. I actually got myself into the gym yesterday and did my last A workout. I upped my weights on everything and really tried to push myself. So once I was done I felt accomplished. I'm going to see if I can find the time to squeeze in the last B workout over the holiday weekend so I can start next week in stage 4. I have a tendency to phone it in once I've been in a routine for a while so I definately need to find my workout 'mojo' again and complete each stage. Its really important to me to complete the entire program because I haven't stuck with any program for longer than 2-3 months. So this is definately a test of mental toughness/determination for me. I'm working towards body recomp and I know that it doesn't happen in a short amount of time so I just need to be patient and trust that the program is working and all the moves are beneficial... no matter how awkward some of them are, lol.0
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Finished Stage 3 on Sunday, here are my results to date :-)
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Ow owww! Good job! I've taken before and after pics but there really isn't much difference between them yet. You and I have very similar body types, I started out around 133 as well and have been floating between 128 and 131 for the past month or so.0
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Ow owww! Good job! I've taken before and after pics but there really isn't much difference between them yet. You and I have very similar body types, I started out around 133 as well and have been floating between 128 and 131 for the past month or so.
My biggest change was just from beginning to month one! And I hadn't lost any weight at all. Sadly, I haven't fallen in love with lifting, just the results, so the pictures really keep me going.0 -
wow, those are amazing results!!!!
I can't believe you haven't fallen in love with lifting though!
I'm addicted to it now! 0 -
^ditto! I have my off weeks but I definitely NEED to lift now.0
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Finished Stage 3 on Sunday, here are my results to date :-)
You look awesome! I'm halfway through stage 3 and hating workout A
. Thank you for the extra motivation! 0 -
Finished Stage 3 on Sunday, here are my results to date :-)
Mavd you look great. I started Stage 3 this morning - bit of a shock after stage 2 which I felt didn't really push me.0 -
mavd - you look fantastic! I, also, can't believe you haven't fallen in love with lifting! I fell in love the moment I did my first squat! LOL
I start Stage 3 today!0 -
hey melissa, I workout at home as well, I do back extension on the swiss ball.
Just look up back extension on swiss ball on youtube :happy: :happy:
Thanks Girlie this makes alot of sense!!! Im so happy that I can do the back extension now! woo-hoo!
Yes! I'm excited too! I was so disappointed when he didn't mention a home alteration for it. LOL0 -
mavd - you look fantastic! I, also, can't believe you haven't fallen in love with lifting! I fell in love the moment I did my first squat! LOL
I start Stage 3 today!
Lol I must be a freak but I hate every second of it. I did fall in love with the HIIT though. That should count for something!0 -
Okay, so my thoughts on 3/A:
I thought the snatches were fun and not quite as difficult as I thought they'd be. I did 20lb DBs, but I think I'll try 25 next time.
Bent-over rows, I started where I left off in Stage 1 (80) but upped to 85.
I loved the one-legged DLs! LOVED! Did 20s. May try 25 next time.
Bench Press - 20DB
Dumbbell Single-Arm Overhead Squats were very awkward at first. But by the 3rd set, I felt better. I did 10s/20s.
Planks - first one was 100 seconds! Then down to 70, then up to 90 lol
Reverse Wood Chop, I did 2 sets at 20lbs but then did 15 on the last set and had much more control.
BWM I did about 2:45 the first time and 2:23 the second time. I can't believe I did the second one faster, but I didn't have to pause quite as much as on the first time! Weird.
I LOVED IT!0 -
I finished Stage 3 on Wed. WOOO! Welcome April and I'm glad you like it so far. I didn't at first, then it turned into indifference.
Here are my final stats:
Workout A
One-armed DB Snatch 22.5 --> 30
DB Single Leg Romanian DL 22.5 --> 17.5 I did not "get" this exercise. I lowered my weights by the end and I'm not even sure why. I just felt like I got nothing out of this exercise; adding weights didn't make it harder.
Barbell Bent-Over Row 60 --> 95
DB Single Arm Overhead Squat 15/32.5 --> 17/35
DB Incline Bench Press 25 --> 32.5
Plank 90 sec --> 90 (I actually went down to 60 and 75 by accident; totally forgot to aim for 90. But I can do 90 pretty solidly)
Reverse Woodchop 32.5 no change. I started off too heavy here, so 32.5 was always hard by the 2nd set.
BWM 3:12 --> 2:29
Workout B
BB Romanian DL 85 (65, 75, 85 first workout) --> 100
Partial Single Leg Squat BW --> 12 lb med ball (probably should have used DBs or a BB here... had a hard time balancing for this one and I used the weight bench)
Wide Grip Lat Pulldown 100 --> 120
YTWL 10 --> 10 I might have been able to eek out 12 lbs on my last workout, but this one was tough for me
Back Extension BW --> 25 lb plate
Swiss Ball Crunch -- 10lb med ball whole time; I varied the reps depending on how I felt. Usually did 12-15 reps per set
Prone Jackknife - YES I CHOSE THIS - 8-10 reps per set. I didn't push myself on this one.
Prone Cobra 90 sec - don't like this. It's uncomfortable
HIIT - treadmill 3.4 walking/7.2-7.4 running --> 3.4 w/2.5 incline/7.4-7.8. LOVE HIIT!!!
Overall: I did not push myself in some areas as I should have and completely slacked in other areas. I skipped the 2nd BWM twice and a few times forgot my planks and prone cobras were supposed to be 90 not 60 sec (I can do 90, but again - laziness and not being diligent about the workout). I did feel overall that by the end, planks were feeling easier -- not EASY, but much easier than the first time I ever did one. I'm SO ready for Stage 4.
Peace out!0 -
Tonight, I do Stage 3/B, but I have a problem. For YTWL, I have a bench, but the metal on the sides get in the way. Does that make sense? I can't do the T. I may not be able to do the W or L. Any suggestions?0
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Hello all. I'll be starting stage 3 on Monday, so lurking this weekend;)
I had a very quick run through of the A moves yesterday, and can really feel it in my legs today! I think this stage is going to be tough!
Not at all sure about my form for the squats... I'm assuming I should still be trying to keep my knees behind my feet? The heavier weight really pulled me forward when going down:/ should I go lighter?0 -
Hello all. I'll be starting stage 3 on Monday, so lurking this weekend;)
I had a very quick run through of the A moves yesterday, and can really feel it in my legs today! I think this stage is going to be tough!
Not at all sure about my form for the squats... I'm assuming I should still be trying to keep my knees behind my feet? The heavier weight really pulled me forward when going down:/ should I go lighter?
I'm starting today too! And reading all these posts is scaring me! I seriously disliked stage 2 so I'm hoping I'm one of the ones that likes stage 3. Good luck! 0 -
Well, I survived my first 3A - although I wasn't sure I was going to during it! Wow that was hard work! Especially the body weight bit at the end which looked easy when I read it in the book!
I still can't plank anywhere near 90secs..... and I still don't like the woodchop thing - not sure if I don't do it right but I just don't get it and don't feel it...0 -
S3A2 done - it is still a killer but can actually walk compared with the day after A1!
April I have no idea how you managed to get through the BW matrix at the end. I have yet to complete it once let alone twice. My legs just give out on me with the jump lunges. They also make me feel really unstable.
Haven't been for a serious run for the last couple of weeks as my running partner was busy but we did a really good 5km this morning so feeling really good and going to try and get 3 gym sessions in this week.0
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